No, they probably won't get enough with just fortified foods. Most vegans will need an actual B12 supplement.
> The vegan source of vitamin D3 comes from algae, produces the most body-ready form of vitamin D3, cholecalciferol.
This is true, except that people don't eat algae, so it's an additional supplement you need to take.
> Plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.
All of which have low bioavailability which is why so many vegans have iron anemia. In fact eating mostly fibrous plants and seeds likely inhibits iron uptake.
> Nori, the papery-like seaweed product used in making sushi, has up to 1,300 milligrams of taurine per 100 grams.
It's likely to have less and once again, the issue comes down to bioavailability. It doesn't matter that it's in there if it cannot be processed by the human body.
> Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra.
The phytates and oxalates in those inhibits calcium's bioavailability in these foods. You get it from supplements, once again.
> Sea vegetables such as kelp, nori, kombu, wakame, and arame provide more than enough daily iodine. Common vegan thickeners such as carrageenan and agar-agar contain the mineral, too.
You're more likely to meet your iodine needs from iodized salt. You need a reasonably large quantity of seaweed in your diet to actually meet your need for iodine. It's not problematic for some people, but it's just another list of things you need a specific amount of in order to just avoid malnutrition.
> Vegans avoid lower BMD by consuming plenty of plant-based foods containing calcium and vitamin D.
Yes, vegans have to jump through hoops to avoid malnutrition in their diet, which requires careful thought and planning. You do not avoid malnutrition just by eating a vegan diet and you will almost certainly be malnourished if you don't take supplements.
> But the biggest problem with eating meat is that meat industry is responsible for a large share of global greenhouse gas emissions.
It's also responsible for providing a reliable source of high quality protein which better matches what a human body needs. Livestock is nutritionally one of the best sources of food available to human beings. It does contribute a significant portion of greenhouse emissions, but so does agriculture in general. 14% of the 25% that agriculture contributes is livestock. If you completely removed livestock from the equation, emissions share for plant agriculture would increase and you'd be introducing more considerations that could also increase emissions. If I were to guess, it'd still be a net positive for emissions, but not as significant as people like to think.
> In conclusion, meat sucks. I'm not a vegan, but my biggest gripe is meat is shoved down everyone throats.
No, meat is great. It's an almost perfect food for humans. Vegetables, fruits, nuts, and grains are also great. Grains are probably the least great but they are important because they increase food security substantially and also serve as feed for livestock, which have their own benefits.
> Becoming a vegan is difficult because meat is literally everywhere, and animal product is in nearly all food products in some form or other, and even a large number of non-food products.
Vegan options are increasing a lot all over the country, including the East coast. But even if they weren't, eating out has a significantly higher carbon footprint than cooking a meal at home. You can cook for yourself which would decrease your carbon footprint along with your choice to eat vegan.
